MONDAY SHIFT 5/06/2019


Simple SHIFT Warm Up

3 Rounds
20 Taps
10 Skip Overs
10 Toe Touches
3 No Push Up Inchworm
5 Push Up / Knee Push Up
2 Lunge with Twist Right
2 Lunge with Twist Left
10 Air Squats

Increase speed each round!


2 Parts to this one so make sure you read through the full description!

5 Min AMRAP  (As Many Rounds as Possible in 5 Min)
5 KB Swings
5 Jump/Skip Overs or Step Ups
5 Push Ups

After 5 Min - Rest 3 Min
After 3 Min Rest

7 Min AMRAP (As Many Rounds and Reps as Possible in 7 Min)
7 KB Swings
7 Jump/Skip Overs or Step Ups
7 Push Ups

Idea weight for KB/DB Swings:

Men: 30-50#
Women: 12-25#

Score: Total ROUNDS from both AMRAPS combined + any additional REPS from both AMRAPS combined.
Goal: 10 Rounds or more TOTAL


So the way this works is you will first go for 5 min repeating 5 swings, 5 jump or skip overs, and 5 push ups over and over getting as many rounds and reps as you can.  At 5 min - you will rest 3 min (write down your score from the 5 min during this part).  After the 3 min rest you will do 7 min of 7-7-7.  At the end add up how many rounds you got from BOTH and add up any additional reps from BOTH as your score!

For the swings the feet are about shoulder width apart with the heels down.  Hold the kb or db in both hands at the waist.  HInge at the hips to allow the torso to come forward with the belly tight and chest up.  Heels down and bend the knees slightly.  Pull the weight back between the legs with straight arms.  Stand up hard and fast.  This will make the db or kb weightless.  Guide it up to eye level using the upper back and shoulders (arms still straight).  Allow gravity to bring it back down and pull it back between the legs for the next rep!  Belly tight and chest up!  Heels down!

For the jump or skip overs you can draw a chalk line on the ground or if you are feeling good jump or skip over your kb or db.  Face whatever you are jumping or skipping over and if you can jump over from both feet at once!  If that's a no go you can do a kind of skip step.  If jumping - even skipping - is OUT - you can sub in step ups.

For the push ups you may do regular push ups from the feet, or knee push ups, you may even choose to do elevated push ups on a bench, box or even a bar in a rack.  Remember we don't want to see any sagging or snaking.  Keep the belly tight and make sure the torso stays one solid unit.  Elbows go back and stay in - avoid allowing them to flare out!

Need push up help?  See some of the push up programs in Members Only!!